1 00:00:00,520 --> 00:00:03,600 Speaker 1: On any day, there are a number of different diets 2 00:00:03,720 --> 00:00:07,880 Speaker 1: trending on social media or being aggressively advertised on morning 3 00:00:07,920 --> 00:00:14,120 Speaker 1: TV with Keto, lemon, deetocks, flow, carb meal replacements, diets 4 00:00:14,120 --> 00:00:17,119 Speaker 1: that may all work initially, but diets that are rarely 5 00:00:17,160 --> 00:00:20,800 Speaker 1: sustainable or even help you long term. But when you're 6 00:00:20,800 --> 00:00:23,280 Speaker 1: a dietician like lan and I, there are a couple 7 00:00:23,360 --> 00:00:27,880 Speaker 1: of diets that do far more harm than good and 8 00:00:28,200 --> 00:00:32,040 Speaker 1: drive us crazy. So today I'm the Nutrition Couch Leanne 9 00:00:32,040 --> 00:00:34,120 Speaker 1: and I are going to share the diets that we 10 00:00:34,240 --> 00:00:37,520 Speaker 1: dislike the most and share with you why we feel 11 00:00:37,520 --> 00:00:40,600 Speaker 1: this way. Hi, I'm Susie Burrow. Normally, and each week 12 00:00:40,680 --> 00:00:43,480 Speaker 1: we bring you the Nutrition Cauch, the bi weekly chat 13 00:00:43,720 --> 00:00:46,200 Speaker 1: and podcast that keeps you up to date on everything 14 00:00:46,240 --> 00:00:48,559 Speaker 1: you need to know in the world of nutrition, as 15 00:00:48,640 --> 00:00:51,320 Speaker 1: well as the diets that we dislike the most. Today, 16 00:00:51,320 --> 00:00:53,800 Speaker 1: we're going to discuss the very easy ways you can 17 00:00:53,800 --> 00:00:56,880 Speaker 1: make sure that you're getting enough calcium if you prefer 18 00:00:57,240 --> 00:00:59,800 Speaker 1: to skip the dairy in your diet. And I listen. 19 00:01:00,120 --> 00:01:02,760 Speaker 1: Es is one that I really really like. It's all 20 00:01:02,760 --> 00:01:05,080 Speaker 1: about protein powder and what are you supposed to do 21 00:01:05,160 --> 00:01:09,440 Speaker 1: with it? So Leanne, I have noticed that Mea is 22 00:01:09,480 --> 00:01:12,640 Speaker 1: eating a lot of different foods. I've also noticed that 23 00:01:12,720 --> 00:01:15,360 Speaker 1: Mea doesn't seem to care less about how clean she 24 00:01:15,440 --> 00:01:16,679 Speaker 1: is when she's eating. Do you want to give us 25 00:01:16,680 --> 00:01:19,440 Speaker 1: a little update on the Mea solid's journey where you're 26 00:01:19,520 --> 00:01:20,039 Speaker 1: up to and. 27 00:01:19,959 --> 00:01:23,440 Speaker 2: Little Mimi is also walking as well, So very proud 28 00:01:23,600 --> 00:01:26,920 Speaker 2: mum moment for us this week. But yeah, she tries 29 00:01:26,959 --> 00:01:28,680 Speaker 2: to have some good diversity in a diet. Thanks for 30 00:01:28,720 --> 00:01:31,680 Speaker 2: a Dietysian mum. Where what Oh, she's thirteen months now, 31 00:01:31,720 --> 00:01:36,000 Speaker 2: so she's a good eater. I've just stopped my breastfeeding journey. 32 00:01:36,040 --> 00:01:38,520 Speaker 2: She's self waned. She got really sick. She had a 33 00:01:38,520 --> 00:01:40,600 Speaker 2: really bad fever for about four or five days and 34 00:01:41,000 --> 00:01:42,559 Speaker 2: just didn't want to borrow it and kind of self 35 00:01:42,560 --> 00:01:44,720 Speaker 2: weaned herself and then didn't want anymore after that. So 36 00:01:45,200 --> 00:01:46,800 Speaker 2: I thought, oh well, and I tried to give her 37 00:01:46,840 --> 00:01:48,480 Speaker 2: a little bit of milk or even I tried a 38 00:01:48,520 --> 00:01:50,720 Speaker 2: little bit of even formula because I sort of was 39 00:01:50,720 --> 00:01:52,960 Speaker 2: of that belief or maybe she's not going to eat enough, 40 00:01:53,000 --> 00:01:54,920 Speaker 2: and she just kind of picked up her intake and 41 00:01:54,960 --> 00:01:56,520 Speaker 2: she doesn't really have anything like she'll have a bit 42 00:01:56,520 --> 00:01:58,280 Speaker 2: of milk about it to a smoothie or something, but 43 00:01:58,320 --> 00:02:01,440 Speaker 2: she's really like water's really her own given fluid. She's 44 00:02:01,560 --> 00:02:04,240 Speaker 2: actually picked up her intaked meal, so she's three pretty 45 00:02:04,240 --> 00:02:06,919 Speaker 2: solid meals a day and probably has one sort of snack. 46 00:02:07,040 --> 00:02:09,840 Speaker 2: But yeah, she's a big bean and legume lover. She 47 00:02:09,880 --> 00:02:13,360 Speaker 2: loves her protein. Vegetables were still working on. She's very 48 00:02:13,880 --> 00:02:16,080 Speaker 2: decisive about what she wants, Susie. She picks it up 49 00:02:16,120 --> 00:02:18,120 Speaker 2: and throws it off her trade table she doesn't like it. 50 00:02:18,440 --> 00:02:21,200 Speaker 2: And she also she's willing to try anything, but if 51 00:02:21,200 --> 00:02:23,280 Speaker 2: she doesn't like it on the first bite, she's like not, like, 52 00:02:23,400 --> 00:02:26,040 Speaker 2: won't go near it, will wave her hand like no, no, like. 53 00:02:26,120 --> 00:02:28,040 Speaker 2: She basically tells you if she wants something or not. 54 00:02:28,360 --> 00:02:30,919 Speaker 2: Lives off yogurt and fruit like favorite things in the 55 00:02:30,960 --> 00:02:31,400 Speaker 2: whole world. 56 00:02:31,560 --> 00:02:34,680 Speaker 1: How's it tummy though? Because I see the foods you 57 00:02:34,760 --> 00:02:37,919 Speaker 1: give her, like so many beans and stuff. Now, one 58 00:02:37,919 --> 00:02:40,520 Speaker 1: of my little boys still has a degree of toos 59 00:02:40,560 --> 00:02:45,400 Speaker 1: mal absorption. And you know, certainly because they were dieticians kids. 60 00:02:45,480 --> 00:02:47,680 Speaker 1: I always fed the massive amounts of vegetables. And I've 61 00:02:47,720 --> 00:02:49,320 Speaker 1: got a great nanny who's been with hers since my 62 00:02:49,360 --> 00:02:52,440 Speaker 1: boys were six months old, and she still makes this 63 00:02:52,600 --> 00:02:55,400 Speaker 1: massive dish of vegetables when she looks after them, and 64 00:02:55,400 --> 00:02:58,280 Speaker 1: they have sort of a huge volume, which means that 65 00:02:58,320 --> 00:03:01,600 Speaker 1: their bowels are very regular. But I just remember having 66 00:03:01,680 --> 00:03:05,239 Speaker 1: small children, like the volume of pooh is just enormous, 67 00:03:05,240 --> 00:03:06,760 Speaker 1: and I look at what you feed me are and 68 00:03:06,800 --> 00:03:10,560 Speaker 1: I think Jesus, that kid must be poop and NonStop. 69 00:03:11,240 --> 00:03:14,639 Speaker 2: On a day occasionally to a day. But she has 70 00:03:14,680 --> 00:03:17,080 Speaker 2: things like corn and occasionally black beans. They do, like 71 00:03:17,120 --> 00:03:19,400 Speaker 2: I do find a minute happy. So some of them 72 00:03:19,400 --> 00:03:22,000 Speaker 2: aren't completely absorbed, which we know from a five perspective 73 00:03:22,080 --> 00:03:24,239 Speaker 2: is normal. But now she just doesn't get diarrhea or 74 00:03:24,280 --> 00:03:25,960 Speaker 2: anything like that. I sort of max out her bean 75 00:03:26,040 --> 00:03:28,280 Speaker 2: intake kind of like max the corner of a cup 76 00:03:28,320 --> 00:03:30,400 Speaker 2: of day, Like I don't. I don't give her legumes 77 00:03:30,400 --> 00:03:32,200 Speaker 2: of three meals a day's only ever one if that, 78 00:03:32,480 --> 00:03:34,519 Speaker 2: and she probably has legumesy four or five times a 79 00:03:34,560 --> 00:03:37,080 Speaker 2: week a couple of tablespoons max, because I do find 80 00:03:37,120 --> 00:03:37,400 Speaker 2: that she. 81 00:03:37,360 --> 00:03:39,800 Speaker 3: Gets a little bit extra fluffy if I give her 82 00:03:39,840 --> 00:03:42,240 Speaker 3: too many. Yeah, hats off, she's got it out of steel, 83 00:03:42,320 --> 00:03:45,440 Speaker 3: that baby. She's a good girl, all right. An well, 84 00:03:45,680 --> 00:03:48,920 Speaker 3: moving on to all things Maya and her digestive habits. Today, 85 00:03:48,960 --> 00:03:52,080 Speaker 3: we're going to talk about diets because there's always a 86 00:03:52,080 --> 00:03:55,000 Speaker 3: lot of different diets around and one of the things 87 00:03:55,040 --> 00:03:59,720 Speaker 3: that comes up when you speak to nutrition clients, which 88 00:03:59,760 --> 00:04:01,560 Speaker 3: both you and I see, is that you'll do what 89 00:04:01,600 --> 00:04:04,080 Speaker 3: we call the diet history. So we'll spend quite a 90 00:04:04,080 --> 00:04:06,960 Speaker 3: lot of time in the initial consultation chatting to our 91 00:04:06,960 --> 00:04:12,320 Speaker 3: clients about what diets in particular that they've done before. Now, 92 00:04:12,520 --> 00:04:15,680 Speaker 3: sometimes this information comes through very quickly, or a client 93 00:04:15,720 --> 00:04:17,760 Speaker 3: will tell me all the programs they've tried and what's 94 00:04:17,800 --> 00:04:20,719 Speaker 3: worked well, And we're asking that information because we want 95 00:04:20,760 --> 00:04:22,960 Speaker 3: to get an idea of the level of perhaps a 96 00:04:23,000 --> 00:04:25,880 Speaker 3: dietary restriction in the past or in some cases, Lee 97 00:04:25,880 --> 00:04:28,039 Speaker 3: and I'm interested to know if something's worked particularly well. 98 00:04:28,040 --> 00:04:30,080 Speaker 3: You know, if I've had a client who's responded particularly 99 00:04:30,120 --> 00:04:33,440 Speaker 3: well to say, meal replacement program or a different program before, 100 00:04:33,600 --> 00:04:35,479 Speaker 3: it gives me a lot of information about what's perhaps 101 00:04:35,560 --> 00:04:38,680 Speaker 3: going on with their metabolism. And there are you know, 102 00:04:38,839 --> 00:04:41,320 Speaker 3: many diets out there. There's Keto, there's weight Watchers, there's 103 00:04:41,360 --> 00:04:43,800 Speaker 3: Jenny Craig, you know, name them all. And indeed, many 104 00:04:43,800 --> 00:04:45,799 Speaker 3: a diet client has done all of the different diets 105 00:04:45,800 --> 00:04:48,160 Speaker 3: at some point in time with varying results. 106 00:04:48,680 --> 00:04:53,000 Speaker 1: But the one diet that I have the most disdainful 107 00:04:53,240 --> 00:04:56,599 Speaker 1: out of all the diets that cross my path is 108 00:04:56,760 --> 00:05:01,800 Speaker 1: diets that promotes severe calorie restriction, so that for me 109 00:05:02,680 --> 00:05:05,760 Speaker 1: is anything less than a thousand calories. So there's certainly 110 00:05:05,800 --> 00:05:08,960 Speaker 1: one that does the rounds called the Hag diet, which 111 00:05:09,080 --> 00:05:12,359 Speaker 1: is about five hundred calories per day or more frequently, 112 00:05:12,400 --> 00:05:15,280 Speaker 1: more recently, we've seen a lot of eight hundred calorie 113 00:05:15,400 --> 00:05:21,080 Speaker 1: diet plans, and I cannot tell you how frustrated I 114 00:05:21,240 --> 00:05:23,559 Speaker 1: get when I have a ninety or one hundred kilo 115 00:05:23,680 --> 00:05:28,240 Speaker 1: female who comes and has religiously been following and an 116 00:05:28,279 --> 00:05:30,840 Speaker 1: eight hundred calorie diet. So, to give our listeners a 117 00:05:30,880 --> 00:05:33,080 Speaker 1: bit of insight, what an eight hundred calorie diet is, 118 00:05:33,600 --> 00:05:36,679 Speaker 1: it's basically at least half what the average adult would 119 00:05:36,680 --> 00:05:39,919 Speaker 1: just require on a day to day basis to be 120 00:05:40,040 --> 00:05:42,760 Speaker 1: healthy and get their nutrition, So it's half their intake. 121 00:05:43,520 --> 00:05:45,760 Speaker 1: In terms of food, it would look like a couple 122 00:05:45,800 --> 00:05:48,479 Speaker 1: of boiled eggs and maybe a slice of toast. It 123 00:05:48,480 --> 00:05:51,280 Speaker 1: would look like a tuna salad for lunch, and it 124 00:05:51,320 --> 00:05:53,840 Speaker 1: would look like a piece of boiled fish or chicken 125 00:05:54,040 --> 00:05:57,480 Speaker 1: with vegetables for dinner, maybe a snack, maybe a piece 126 00:05:57,520 --> 00:05:59,400 Speaker 1: of fruit, or it's a more handful of nuts. So 127 00:05:59,480 --> 00:06:04,000 Speaker 1: it is very, very restricted, and like all diets, when 128 00:06:04,000 --> 00:06:06,200 Speaker 1: people start to follow it, and they follow it religiously, 129 00:06:06,360 --> 00:06:09,400 Speaker 1: they often lose a couple of kilos and then what 130 00:06:09,560 --> 00:06:12,200 Speaker 1: happens in my experience with that diet in particular, is 131 00:06:12,200 --> 00:06:17,720 Speaker 1: the weight loss just completely plateaus, and I think metabolically 132 00:06:18,040 --> 00:06:21,800 Speaker 1: it just does so much damage to people, both cognitively 133 00:06:21,880 --> 00:06:25,560 Speaker 1: restricting to that extent fighting the natural hunger or being 134 00:06:25,560 --> 00:06:28,040 Speaker 1: able to restrict their diet all day and then inevitably 135 00:06:28,080 --> 00:06:30,359 Speaker 1: giving up and binge eating at nights or on the weekends. 136 00:06:30,880 --> 00:06:35,359 Speaker 1: And there is no evidence in the scientific literature to 137 00:06:35,480 --> 00:06:38,800 Speaker 1: show that a five hundred or eight hundred calorie diet 138 00:06:39,560 --> 00:06:42,520 Speaker 1: has any longevity in terms of long term weight loss, 139 00:06:42,520 --> 00:06:45,599 Speaker 1: in keeping it off, or metabolic benefits. So if we 140 00:06:45,640 --> 00:06:48,960 Speaker 1: look at low calorie diets of the scientific evidence, when 141 00:06:48,960 --> 00:06:51,880 Speaker 1: you look at the five and two with two low 142 00:06:51,920 --> 00:06:55,080 Speaker 1: calorie days on non consecutive days, indeed there is evidence 143 00:06:55,520 --> 00:06:58,960 Speaker 1: to show that it can be supportive of slow but 144 00:06:59,120 --> 00:07:03,080 Speaker 1: sustainable way loss, because on the other days of that regime, 145 00:07:03,120 --> 00:07:06,200 Speaker 1: people are not restricted. But the fact that there's people 146 00:07:06,240 --> 00:07:09,560 Speaker 1: out there spooking an eight hundred calorie diet with no 147 00:07:09,680 --> 00:07:13,760 Speaker 1: ramifications or repercussions for the metabolic consequences of being so 148 00:07:14,840 --> 00:07:19,400 Speaker 1: restricted for so long, I just just gobsmacked that it's 149 00:07:19,400 --> 00:07:21,960 Speaker 1: even allowed to happen. And I just think I saw it, 150 00:07:21,960 --> 00:07:23,320 Speaker 1: And the reason I want to talk about it today 151 00:07:23,400 --> 00:07:25,320 Speaker 1: was that I saw it just with another kind of 152 00:07:25,320 --> 00:07:28,480 Speaker 1: mine last week, and she had been, you know, brutally 153 00:07:28,720 --> 00:07:31,000 Speaker 1: making herself stick to this eight hundred calorie diet for 154 00:07:31,040 --> 00:07:34,080 Speaker 1: weeks and weeks and weeks because it's you know, currently 155 00:07:34,160 --> 00:07:37,040 Speaker 1: all over the media, and she was getting nowhere except 156 00:07:37,080 --> 00:07:40,760 Speaker 1: basically starving herself and you know, doing more damage, which 157 00:07:40,800 --> 00:07:42,520 Speaker 1: now I have to sort of what we call diet 158 00:07:42,600 --> 00:07:45,960 Speaker 1: rehab her, which is basically retrain her body to burn 159 00:07:46,000 --> 00:07:49,720 Speaker 1: calories again. And I just think, seriously, like, let's be 160 00:07:49,880 --> 00:07:53,160 Speaker 1: just really honest as dieticians here, there is no evidence 161 00:07:53,160 --> 00:07:55,320 Speaker 1: for an eight hundred calorie diet. It's just the latest 162 00:07:55,320 --> 00:07:57,920 Speaker 1: in the diet book doing the rounds, and like all 163 00:07:57,960 --> 00:07:59,640 Speaker 1: of them, it will come and it will go. But 164 00:08:00,040 --> 00:08:01,960 Speaker 1: I just think it does far more damage than good. 165 00:08:01,960 --> 00:08:04,880 Speaker 1: And I'm sure there's many listeners listening who bought the 166 00:08:04,920 --> 00:08:07,480 Speaker 1: book who were doing it, but really they're still in 167 00:08:07,520 --> 00:08:10,280 Speaker 1: the same place they were and probably metabolically worse off 168 00:08:10,320 --> 00:08:10,560 Speaker 1: for it. 169 00:08:10,840 --> 00:08:13,360 Speaker 2: And that's the thing I think when you know, celebrities 170 00:08:13,480 --> 00:08:16,800 Speaker 2: and doctors and that sort of thing without the proper 171 00:08:16,960 --> 00:08:19,960 Speaker 2: science and training around nutrition right diet books, and they 172 00:08:20,040 --> 00:08:24,640 Speaker 2: become very very popular. People buy them because of the popularity, 173 00:08:24,720 --> 00:08:27,360 Speaker 2: not because of the science behind them. And as dietitians, 174 00:08:27,400 --> 00:08:30,360 Speaker 2: we believe in evidence space science. So there are absolutely 175 00:08:30,400 --> 00:08:32,760 Speaker 2: some diets that show us from a fat loss perspective 176 00:08:33,240 --> 00:08:36,320 Speaker 2: that you know they are superior. And we do know 177 00:08:36,360 --> 00:08:38,800 Speaker 2: that when you match together you know, the different calorie 178 00:08:38,800 --> 00:08:40,400 Speaker 2: loads and the weight loss and that sort of thing. 179 00:08:40,840 --> 00:08:43,560 Speaker 2: Any diet will work, whether it's kida, whether it's low car, 180 00:08:43,640 --> 00:08:46,000 Speaker 2: whether it's high carb, where it's high protein. It's just 181 00:08:46,040 --> 00:08:49,080 Speaker 2: matching that right diet to the right client. But too 182 00:08:49,160 --> 00:08:52,000 Speaker 2: large of a calorie deficit will impact us metabolically. So 183 00:08:52,400 --> 00:08:54,440 Speaker 2: I'm like USUZI I don't love something like an eight 184 00:08:54,520 --> 00:08:58,200 Speaker 2: hundred calorie diet unless it is for a specific medical purpose, 185 00:08:58,559 --> 00:09:01,319 Speaker 2: something like you know, an optic fast diet pre surgery 186 00:09:01,320 --> 00:09:04,040 Speaker 2: where we have to shrink down the liver. We used 187 00:09:04,040 --> 00:09:07,240 Speaker 2: to use that routinely in the hospitals when larger clients 188 00:09:07,280 --> 00:09:09,920 Speaker 2: and larger bodies used to need you know, emergent surgery 189 00:09:10,360 --> 00:09:13,440 Speaker 2: or surgery that was sort of unavoidable from an anesthetic risk. 190 00:09:13,480 --> 00:09:15,720 Speaker 2: They were a very high risk that surgery in general, 191 00:09:15,800 --> 00:09:18,120 Speaker 2: So we would use something like an eight hundred thousand 192 00:09:18,160 --> 00:09:20,440 Speaker 2: calorie optifast diet where it was just shakes, it was 193 00:09:20,559 --> 00:09:24,240 Speaker 2: very tightly controlled, it was very low carbohydrate, the glycogen 194 00:09:24,240 --> 00:09:26,400 Speaker 2: stores would come out of the liver. It would be 195 00:09:26,440 --> 00:09:28,720 Speaker 2: more effective for their health long term, but even that, 196 00:09:28,760 --> 00:09:31,400 Speaker 2: it's very short term, like we'd be using them maximum 197 00:09:31,480 --> 00:09:33,560 Speaker 2: kind of two three weeks for most of the clients. 198 00:09:33,600 --> 00:09:36,920 Speaker 2: So I don't love the we'll say, the popularity of 199 00:09:36,960 --> 00:09:39,079 Speaker 2: this new eight hundred calorie diet like you, because there 200 00:09:39,080 --> 00:09:42,280 Speaker 2: isn't good research behind it, and it also metabolically is 201 00:09:42,280 --> 00:09:45,160 Speaker 2: going to impact you negatively long term as well, I believe. 202 00:09:45,800 --> 00:09:48,400 Speaker 2: And the one I really disliked the most, SUSI, is 203 00:09:48,480 --> 00:09:52,160 Speaker 2: really those kind of detox fluid related diets, like I've 204 00:09:52,160 --> 00:09:53,520 Speaker 2: seen a few of them, like the you know, the 205 00:09:53,520 --> 00:09:56,120 Speaker 2: cold pressed juices, like the juicing diet for like five 206 00:09:56,240 --> 00:10:00,240 Speaker 2: days we do nothing but drink raw juices essentially thing 207 00:10:00,240 --> 00:10:02,439 Speaker 2: I at least like the most about these diets. Sure 208 00:10:02,440 --> 00:10:04,679 Speaker 2: they're going to promote rapid weight loss, but a lot 209 00:10:04,760 --> 00:10:07,559 Speaker 2: of that is just waterweight loss and muscle loss as well. 210 00:10:07,720 --> 00:10:09,680 Speaker 2: And I actually had a wonderful diet tish on my 211 00:10:09,720 --> 00:10:12,280 Speaker 2: other podcast, Leanne wod Nutrition, and she worked in a 212 00:10:12,320 --> 00:10:15,960 Speaker 2: metabolic testing lab and she saw it routinely time and 213 00:10:16,000 --> 00:10:18,120 Speaker 2: time again. They always did case studies on these clients 214 00:10:18,120 --> 00:10:20,080 Speaker 2: of hers where they would go away. They would do 215 00:10:20,080 --> 00:10:22,880 Speaker 2: this hardcoreed detox type diets for two weeks or these 216 00:10:22,960 --> 00:10:25,719 Speaker 2: juicing type diets for two weeks, because clients would say 217 00:10:25,720 --> 00:10:27,640 Speaker 2: to her, look, I'm getting good results. They might get 218 00:10:27,679 --> 00:10:30,160 Speaker 2: safe for example, two three kilos off in five weeks 219 00:10:30,200 --> 00:10:32,319 Speaker 2: or something, and they'd say, look, it's just not fast enough. 220 00:10:32,360 --> 00:10:34,400 Speaker 2: I want more, So they'd go away. They do these diets. 221 00:10:34,400 --> 00:10:37,080 Speaker 2: They'd re scan with her and she would show them 222 00:10:37,120 --> 00:10:39,679 Speaker 2: the impact of how much muscle mass that they'd lost 223 00:10:39,760 --> 00:10:42,240 Speaker 2: even during a short period like one or two weeks. 224 00:10:42,360 --> 00:10:44,960 Speaker 2: And from a metabolic perspective, they worked out like how 225 00:10:45,040 --> 00:10:47,680 Speaker 2: much fuel your body requires and how much less that 226 00:10:47,720 --> 00:10:49,960 Speaker 2: you get when you drop that amount of muscle mass 227 00:10:49,960 --> 00:10:52,000 Speaker 2: as well. So I've never been a fan of those 228 00:10:52,040 --> 00:10:55,319 Speaker 2: like detoxing juice type diets because I just think if 229 00:10:55,360 --> 00:10:57,319 Speaker 2: you want a detox, just clean up your diet, like 230 00:10:57,360 --> 00:10:59,160 Speaker 2: get rid of the crap, cut down on the caffee, 231 00:10:59,200 --> 00:11:01,679 Speaker 2: and cut down on the alcohol, eat more vegetables. That's 232 00:11:01,720 --> 00:11:03,880 Speaker 2: as much of a detox as your body needs. You 233 00:11:03,920 --> 00:11:05,680 Speaker 2: don't need to go and drink, you know, three four 234 00:11:05,720 --> 00:11:07,960 Speaker 2: liters of lemon water a day, to take all of 235 00:11:07,960 --> 00:11:10,680 Speaker 2: these pills and powders and drink all of this green juice. 236 00:11:10,800 --> 00:11:13,559 Speaker 2: Like you can actually eat real, good quality food as 237 00:11:13,559 --> 00:11:16,120 Speaker 2: long as the focus is on nutrition and not I 238 00:11:16,120 --> 00:11:19,080 Speaker 2: guess detoxing in low calories. So that's probably one of 239 00:11:19,120 --> 00:11:22,160 Speaker 2: my most hated ones because of the impacts, like you're 240 00:11:22,200 --> 00:11:25,560 Speaker 2: losing body fats some but you're mostly just using water 241 00:11:25,600 --> 00:11:27,560 Speaker 2: weight and you're losing muscle mass, which is going to 242 00:11:27,640 --> 00:11:31,240 Speaker 2: impact you metabolically more negatively long term. So that's probably 243 00:11:31,320 --> 00:11:33,840 Speaker 2: my most hated diet. 244 00:11:33,760 --> 00:11:35,240 Speaker 1: And I think the best way I can think of 245 00:11:35,440 --> 00:11:37,680 Speaker 1: describing it in all of them, whether it's you know, 246 00:11:37,800 --> 00:11:41,400 Speaker 1: the keto bar, you know shake one that they do 247 00:11:41,480 --> 00:11:44,839 Speaker 1: with just vegetables, whether it's the eight hundred calorie diet, 248 00:11:44,840 --> 00:11:48,839 Speaker 1: whether it's the hCG. Initially, that weight is just basically 249 00:11:48,880 --> 00:11:52,280 Speaker 1: depleting the straws that are already there. So anyone would 250 00:11:52,320 --> 00:11:56,120 Speaker 1: get a couple of kilos from cutting you know, cutting 251 00:11:56,200 --> 00:11:59,200 Speaker 1: that down, whether it's five hundred, eight hundred calories, whatever 252 00:11:59,280 --> 00:12:03,280 Speaker 1: the regime. But the difference is and when it comes 253 00:12:03,360 --> 00:12:05,680 Speaker 1: to burning fat, because if you think of the body 254 00:12:05,720 --> 00:12:07,520 Speaker 1: as a machine and you want to actually burn the 255 00:12:07,559 --> 00:12:11,040 Speaker 1: fat off and as opposed to waste away the muscles 256 00:12:11,080 --> 00:12:13,440 Speaker 1: and starve it off, is that if you've got no 257 00:12:13,600 --> 00:12:16,880 Speaker 1: hunger after a couple of weeks, that's a sign that 258 00:12:16,920 --> 00:12:19,640 Speaker 1: your body is basically in that shutdown mode, and any 259 00:12:19,640 --> 00:12:23,400 Speaker 1: weight that you're losing is muscle mass and starvation versus 260 00:12:23,400 --> 00:12:26,439 Speaker 1: a proper fat loss plan. Whereas we're working to teach 261 00:12:26,480 --> 00:12:29,439 Speaker 1: the body to burn better, so that is, to actually 262 00:12:30,200 --> 00:12:32,840 Speaker 1: fuel with the right amounts of food at the right time, 263 00:12:33,320 --> 00:12:36,559 Speaker 1: get hungrier, put the amounts of carbohydrate and prosion in there, 264 00:12:36,559 --> 00:12:39,880 Speaker 1: and basically teach the body to burn better over time, 265 00:12:40,320 --> 00:12:42,520 Speaker 1: as opposed to just starve the weight off, which is 266 00:12:42,559 --> 00:12:45,359 Speaker 1: what's going on with most, if not all of these programs. 267 00:12:45,440 --> 00:12:47,880 Speaker 1: It's just comes down to somebody wanting to make a 268 00:12:47,920 --> 00:12:51,360 Speaker 1: quick buck, usually with a new title for basically the 269 00:12:51,360 --> 00:12:54,880 Speaker 1: same thing, which is low carb ketotype products with vegetables 270 00:12:54,880 --> 00:12:56,199 Speaker 1: and very low calories. 271 00:12:56,720 --> 00:13:00,520 Speaker 2: So try to very very carefully. You've ben want right, 272 00:13:00,559 --> 00:13:02,719 Speaker 2: We're moving on to our client case study of the week. 273 00:13:02,800 --> 00:13:04,600 Speaker 2: So this is something that we see again and again 274 00:13:04,640 --> 00:13:07,840 Speaker 2: and again, Susie, particularly because we are both fat lost dietitians, 275 00:13:07,880 --> 00:13:10,400 Speaker 2: and when you're working with a calorie deficit, even though 276 00:13:10,440 --> 00:13:12,400 Speaker 2: it may be mild, it is harder to get in 277 00:13:12,440 --> 00:13:15,400 Speaker 2: some of our dietary nutrients. So calcium is a big one. 278 00:13:15,720 --> 00:13:17,640 Speaker 2: We have a lot of our ladies who just aren't 279 00:13:17,720 --> 00:13:20,440 Speaker 2: meeting the right amount of dietary calcium in their diet, 280 00:13:20,520 --> 00:13:23,600 Speaker 2: particularly as they get older, and particularly because I feel 281 00:13:23,640 --> 00:13:26,800 Speaker 2: like it's would you say, almost trendy to like not 282 00:13:26,960 --> 00:13:28,920 Speaker 2: have dairy these days, Like the amount of clients I 283 00:13:28,960 --> 00:13:31,280 Speaker 2: have who are having oat milk lattes and almond milk 284 00:13:31,320 --> 00:13:33,720 Speaker 2: in their coffees. We're just not having as much dairy 285 00:13:33,720 --> 00:13:36,440 Speaker 2: for whatever reason, is what we you know, previously needed to. 286 00:13:36,640 --> 00:13:38,240 Speaker 2: So we wanted to have a bit of a chat 287 00:13:38,240 --> 00:13:41,440 Speaker 2: about calcium today and particularly how to get it in 288 00:13:41,480 --> 00:13:43,480 Speaker 2: if you don't eat dairy. So if you're a plant based, 289 00:13:43,760 --> 00:13:46,000 Speaker 2: you're a vegetarian, or you just simply don't like dairy. 290 00:13:46,200 --> 00:13:48,680 Speaker 2: We wanted to chat about why calcium what's important? So 291 00:13:48,720 --> 00:13:50,960 Speaker 2: I think we always need to start by saying, you know, 292 00:13:51,080 --> 00:13:53,679 Speaker 2: what is it and why is it important? So calcium 293 00:13:53,840 --> 00:13:57,400 Speaker 2: is a big micronutrient within our diet that we need 294 00:13:57,440 --> 00:14:00,800 Speaker 2: to consume regularly because it helps to build strong, healthy bones. 295 00:14:00,880 --> 00:14:02,760 Speaker 2: So I think a lot of people understand the impacts 296 00:14:02,760 --> 00:14:05,319 Speaker 2: of calcium on our bones, but it also actually helps 297 00:14:05,360 --> 00:14:07,560 Speaker 2: to keep our heart and our muscles healthy, and it 298 00:14:07,600 --> 00:14:10,040 Speaker 2: also plays a small role in things like blood clotting, 299 00:14:10,320 --> 00:14:13,120 Speaker 2: muscle contraction, nerve function as well, So it's not all 300 00:14:13,200 --> 00:14:15,600 Speaker 2: just about the bones. Calcium actually plays a key role 301 00:14:15,840 --> 00:14:19,000 Speaker 2: in many of the bodily processes. But I think what 302 00:14:19,040 --> 00:14:21,240 Speaker 2: the most important part about calcium is, and what a 303 00:14:21,240 --> 00:14:24,040 Speaker 2: lot of people don't understand, is that ninety nine percent 304 00:14:24,040 --> 00:14:26,920 Speaker 2: of it in the body is actually found in the bones. 305 00:14:27,240 --> 00:14:30,040 Speaker 2: The remaining one percent is found in our bloodstream. So 306 00:14:30,200 --> 00:14:33,080 Speaker 2: when we're not eating enough calcium, because so much of 307 00:14:33,080 --> 00:14:35,720 Speaker 2: it is stored in our bones, the body will actually 308 00:14:35,800 --> 00:14:38,400 Speaker 2: pull what it needs from the body so it will 309 00:14:38,400 --> 00:14:41,560 Speaker 2: pull it out of the bones. And that's particularly important 310 00:14:41,600 --> 00:14:43,720 Speaker 2: as you're going through these big life stages like in 311 00:14:43,760 --> 00:14:46,040 Speaker 2: your teen years when you're growing. If you're not eating 312 00:14:46,080 --> 00:14:48,000 Speaker 2: enough calcium, your body's going to pull it from your bones. 313 00:14:48,080 --> 00:14:50,880 Speaker 2: During pregnancy and breastfeeding, if you're not eating enough, the 314 00:14:50,880 --> 00:14:52,960 Speaker 2: body or the baby that needs it will take it 315 00:14:53,000 --> 00:14:55,960 Speaker 2: from your bones. So that's why people end up at 316 00:14:56,040 --> 00:14:59,680 Speaker 2: risk or having osteoporosis because of poor or reduced bone 317 00:14:59,680 --> 00:15:03,400 Speaker 2: minual density. It is because you're not eating enough dietary calcium, 318 00:15:03,400 --> 00:15:05,880 Speaker 2: whether that's from dairy or other foods, and the body 319 00:15:05,880 --> 00:15:08,760 Speaker 2: is actually taking what it needs from the body stores. 320 00:15:08,960 --> 00:15:11,360 Speaker 2: So it's very important that we get it. The average 321 00:15:11,400 --> 00:15:15,160 Speaker 2: adult requires about one thousand milligrams of calcium every day. 322 00:15:15,360 --> 00:15:18,640 Speaker 2: That's including pregnancy and breastfeeding. Now, once you reach over 323 00:15:18,680 --> 00:15:21,960 Speaker 2: the age of fifty, your needs increase for a female 324 00:15:22,160 --> 00:15:24,920 Speaker 2: up to thirteen hundred milligrams a day, and I think 325 00:15:24,920 --> 00:15:27,480 Speaker 2: it's once you're over seventy miles and females need thirteen 326 00:15:27,560 --> 00:15:30,640 Speaker 2: hundred milligrams a day. So that is a lot of calcium. Like, 327 00:15:30,680 --> 00:15:34,160 Speaker 2: what's that four plus servings a day of just daring. 328 00:15:34,200 --> 00:15:37,800 Speaker 1: It's a lot, it's really difficult to reach. You know, 329 00:15:38,240 --> 00:15:41,440 Speaker 1: even if you have dairy, it's really difficult to reach. 330 00:15:41,240 --> 00:15:42,600 Speaker 2: And if you don't, it's even harder. 331 00:15:42,640 --> 00:15:45,120 Speaker 1: So you really do need to know the superfoods across 332 00:15:45,160 --> 00:15:47,120 Speaker 1: the board. Let alone, if you're cutting back on dairy, 333 00:15:47,160 --> 00:15:49,120 Speaker 1: it might be a bit lactose and tolerant or just 334 00:15:49,200 --> 00:15:51,800 Speaker 1: you know, don't like it very much. And then if 335 00:15:51,800 --> 00:15:53,800 Speaker 1: you have a client, as you know, who doesn't like 336 00:15:53,960 --> 00:15:58,200 Speaker 1: plant milk either, you think, how am I going to 337 00:15:58,200 --> 00:16:00,560 Speaker 1: get anywhere close to this? Keeping it mind, the body 338 00:16:00,600 --> 00:16:04,440 Speaker 1: will absorb better of what's available, you know what I mean. 339 00:16:04,440 --> 00:16:06,400 Speaker 1: So they're guidelines, but you know, probably if you're getting 340 00:16:06,400 --> 00:16:08,520 Speaker 1: eight hundred, you're probably going to really absorb well and 341 00:16:08,520 --> 00:16:10,720 Speaker 1: get close to what you need. But it's having some 342 00:16:10,920 --> 00:16:14,160 Speaker 1: serves which have got a decent dose, and specifically for 343 00:16:14,200 --> 00:16:16,520 Speaker 1: those women who don't have dairy, knowing where else you 344 00:16:16,520 --> 00:16:17,200 Speaker 1: can get it from. 345 00:16:17,360 --> 00:16:20,080 Speaker 2: So I think some of our favorite sources as dietitians. 346 00:16:20,680 --> 00:16:22,800 Speaker 2: Tofu's got to be one of my favorite sources. So 347 00:16:22,960 --> 00:16:25,560 Speaker 2: tofu can be fortified with calcium. It's a soy bean 348 00:16:25,600 --> 00:16:28,120 Speaker 2: based that it's got roughly I think about one hundred 349 00:16:28,160 --> 00:16:30,600 Speaker 2: grams of tofu, which is a standard serve, is about 350 00:16:30,640 --> 00:16:33,200 Speaker 2: three hundred milligrams of calcium, which is actually a really 351 00:16:33,240 --> 00:16:36,000 Speaker 2: great serving of calcium. So tofu, I really think is 352 00:16:36,080 --> 00:16:38,000 Speaker 2: a big superfood. I think it's really great for that 353 00:16:38,040 --> 00:16:40,480 Speaker 2: soy based particularly if you're going through perio metopause. We 354 00:16:40,520 --> 00:16:43,320 Speaker 2: know soy can be really helpful for that stage of 355 00:16:43,360 --> 00:16:45,400 Speaker 2: life as well, and it's also got some calcium in it, 356 00:16:45,440 --> 00:16:49,240 Speaker 2: which we love. Unhold Tarhini is a really interesting one, SUSI. 357 00:16:49,280 --> 00:16:51,760 Speaker 2: It's not just normal tarhini. So tarhini we know is 358 00:16:51,800 --> 00:16:54,440 Speaker 2: ground sesame seeds. We want it on the whole. It's 359 00:16:54,440 --> 00:16:56,800 Speaker 2: actually one of the richest sources of calcium. It's my 360 00:16:56,880 --> 00:16:59,320 Speaker 2: little superfood sneaking that I add in for a lot 361 00:16:59,360 --> 00:17:01,760 Speaker 2: of clients, whether I put it on like sourdough as 362 00:17:01,760 --> 00:17:04,040 Speaker 2: a spread, or whether I add it into smoothies. So 363 00:17:04,200 --> 00:17:08,040 Speaker 2: a tablespoon of unhold tarhini gives us two hundred milligrams 364 00:17:08,040 --> 00:17:10,960 Speaker 2: of calcium. That's close to twenty percent of our daily amount. 365 00:17:11,000 --> 00:17:13,480 Speaker 2: So that's a really awesome option. I have a really 366 00:17:13,480 --> 00:17:16,680 Speaker 2: great salad dressing. Salad dressing recipe I use with unhold 367 00:17:16,680 --> 00:17:19,480 Speaker 2: tarhini Miso a little bit of lemon juice and a 368 00:17:19,480 --> 00:17:22,080 Speaker 2: spash of soy sauce as well. That makes a delicious, 369 00:17:22,119 --> 00:17:26,000 Speaker 2: really like umamie type flavored salad dressing. It's absolutely delicious. 370 00:17:26,040 --> 00:17:28,119 Speaker 2: So using that as a salad dressing and using it 371 00:17:28,160 --> 00:17:29,640 Speaker 2: as part of a dip, you can add it into 372 00:17:29,640 --> 00:17:32,200 Speaker 2: like a homice type recipe, put it into a smoothie 373 00:17:32,200 --> 00:17:34,639 Speaker 2: as well. It's a really really good one to add in, 374 00:17:34,680 --> 00:17:36,560 Speaker 2: and a lot of people aren't aware of that. We 375 00:17:36,600 --> 00:17:39,919 Speaker 2: also know that the darker our green vegetables, the higher 376 00:17:39,960 --> 00:17:42,560 Speaker 2: amount of calcium that's in it, but we also need 377 00:17:42,600 --> 00:17:45,240 Speaker 2: to be aware of some of that calcium isn't fully absorbed. 378 00:17:45,280 --> 00:17:47,840 Speaker 2: It's just not absorbed by the body as easily as 379 00:17:47,880 --> 00:17:50,520 Speaker 2: what it is from some of our other calcium sauces. Now, 380 00:17:50,520 --> 00:17:53,520 Speaker 2: some of our dried fruits, figs and dried apricots, they're 381 00:17:53,560 --> 00:17:55,320 Speaker 2: sort of my go tos for some of my clients. 382 00:17:55,359 --> 00:17:57,120 Speaker 2: I love saying to them, have a handful of figs, 383 00:17:57,200 --> 00:17:59,960 Speaker 2: dried apricots, a couple of roasted chickpeas, and some almonds, 384 00:18:00,200 --> 00:18:02,760 Speaker 2: because we know some of our dried fruits, our legumes, 385 00:18:02,800 --> 00:18:06,440 Speaker 2: and our almonds also have quite good amounts of dietary 386 00:18:06,440 --> 00:18:08,440 Speaker 2: calcium in there as well, So I think sousing the 387 00:18:08,520 --> 00:18:10,720 Speaker 2: most important part. If you're not a dairy drinker, you 388 00:18:10,800 --> 00:18:12,760 Speaker 2: choose not to, you don't like it. Whatever, the reason 389 00:18:13,119 --> 00:18:15,760 Speaker 2: that diversity in your diet is so important, we need 390 00:18:15,800 --> 00:18:18,640 Speaker 2: to have really focusing on sort of those protein intakes 391 00:18:18,680 --> 00:18:20,960 Speaker 2: as well. You know, we know our bony fish and 392 00:18:21,000 --> 00:18:23,199 Speaker 2: seafood has some good calcium in it as well, and 393 00:18:23,240 --> 00:18:25,359 Speaker 2: particularly things like our legumes. Like you need to have 394 00:18:25,400 --> 00:18:28,240 Speaker 2: a well balanced, well rounded diet and if you're not 395 00:18:28,240 --> 00:18:30,359 Speaker 2: getting that in, there is no way that you're going 396 00:18:30,400 --> 00:18:33,440 Speaker 2: to achieve one thousand to thirteen hundred milligrams of calcium 397 00:18:33,480 --> 00:18:36,600 Speaker 2: in your diet. If you're somebody that is very selective 398 00:18:36,640 --> 00:18:38,080 Speaker 2: in what they eat, you're a bit of a quote 399 00:18:38,160 --> 00:18:41,000 Speaker 2: unquote picky eater. You don't like beans and legumes, you 400 00:18:41,000 --> 00:18:43,600 Speaker 2: don't have much fruits, you don't really eat nuts, you're 401 00:18:43,600 --> 00:18:46,280 Speaker 2: not a big veggie eater. I would absolutely encourage you 402 00:18:46,280 --> 00:18:49,800 Speaker 2: to chat to your dietitional doctor and potentially supplement because 403 00:18:49,800 --> 00:18:51,480 Speaker 2: it is a very important thing to get in. And 404 00:18:51,560 --> 00:18:53,160 Speaker 2: I do know a couple of friends who have needed 405 00:18:53,400 --> 00:18:56,320 Speaker 2: full root canals because they haven't had enough dietary calcium 406 00:18:56,359 --> 00:18:56,760 Speaker 2: in their body. 407 00:18:56,880 --> 00:18:59,000 Speaker 1: Yeah, because we don't often see the bone effects until 408 00:18:59,080 --> 00:19:01,760 Speaker 1: much later in line. There as like even your nails 409 00:19:01,760 --> 00:19:03,880 Speaker 1: and your teeth, a couple of my favorites. Of course 410 00:19:04,040 --> 00:19:05,960 Speaker 1: there we've spoken about it before. There is a tuna 411 00:19:06,040 --> 00:19:08,440 Speaker 1: that does have a massive whack of like eight hundred 412 00:19:08,440 --> 00:19:09,600 Speaker 1: milligrams of galcium in. 413 00:19:09,680 --> 00:19:10,920 Speaker 2: It, unfortunately, just on the taste. 414 00:19:10,960 --> 00:19:14,960 Speaker 1: Right, there's a couple. There's a couple you know that 415 00:19:15,040 --> 00:19:17,119 Speaker 1: you can mix. You know, there's one with a sauce. 416 00:19:17,240 --> 00:19:18,719 Speaker 2: Oh no, I can't do it. 417 00:19:18,760 --> 00:19:19,880 Speaker 1: I tried it so many times. 418 00:19:19,920 --> 00:19:20,399 Speaker 2: I can't do it. 419 00:19:20,480 --> 00:19:22,520 Speaker 1: Yeah, it's all right. Some of my clients don't mind. 420 00:19:22,760 --> 00:19:26,160 Speaker 2: You know what actually is quite good, the yopro perform 421 00:19:26,280 --> 00:19:28,320 Speaker 2: range is actually a higher amount of calcium. I put 422 00:19:28,320 --> 00:19:30,199 Speaker 2: a client onto that the other day. That's actually got 423 00:19:30,240 --> 00:19:32,440 Speaker 2: a really good but it is very soo okay. 424 00:19:32,200 --> 00:19:34,399 Speaker 1: For community service, there is a tuna that has some 425 00:19:34,440 --> 00:19:35,960 Speaker 1: calcium in it, and if you like it, it can be 426 00:19:36,000 --> 00:19:38,480 Speaker 1: a good addition. Don't be swaked by Lean's personal tuna 427 00:19:38,520 --> 00:19:42,680 Speaker 1: preferences and pink salmon and red salmon in the tin 428 00:19:42,960 --> 00:19:45,119 Speaker 1: with the bones very high, you're going to get two 429 00:19:45,119 --> 00:19:46,280 Speaker 1: three hundred milligrams in. 430 00:19:46,240 --> 00:19:47,280 Speaker 2: That and sardines as well. 431 00:19:47,320 --> 00:19:49,760 Speaker 1: So if you don't like the calcium in rich tuna, 432 00:19:49,800 --> 00:19:52,199 Speaker 1: you can have the salmon with the bones. Oh just 433 00:19:52,240 --> 00:19:54,119 Speaker 1: to tea spoon or to a tablespoon or to a 434 00:19:54,200 --> 00:19:56,560 Speaker 1: unhold taina and you're gonna get a massive dose because 435 00:19:56,560 --> 00:19:59,200 Speaker 1: you should never. We should also Saylien, you should never 436 00:19:59,200 --> 00:20:01,760 Speaker 1: supplement with dry calcium until you've spoken to a medical 437 00:20:01,800 --> 00:20:04,840 Speaker 1: professional because it can be contraindicated. So it's not like 438 00:20:04,880 --> 00:20:07,159 Speaker 1: the more the better, so definitely check that with your 439 00:20:07,200 --> 00:20:10,159 Speaker 1: doctor or dietician before you go and buy calcium supplements 440 00:20:10,440 --> 00:20:13,200 Speaker 1: and Eilean don't love them in high dose. I tend 441 00:20:13,200 --> 00:20:14,760 Speaker 1: to try and get a bit more through food and 442 00:20:14,800 --> 00:20:18,080 Speaker 1: maybe a lower dose supplement as part of the dietary intake, 443 00:20:18,480 --> 00:20:21,080 Speaker 1: rather than having you know, a thousand, eight hundred milligrams 444 00:20:21,119 --> 00:20:24,560 Speaker 1: in one hit from a supplementary form, because it's never 445 00:20:24,600 --> 00:20:26,399 Speaker 1: as good as it is in the natural food, So 446 00:20:26,520 --> 00:20:27,800 Speaker 1: keep that in mind as well. If you can get 447 00:20:27,800 --> 00:20:29,320 Speaker 1: a bit more through your diet, that's a really good 448 00:20:29,359 --> 00:20:30,000 Speaker 1: starting point. 449 00:20:30,080 --> 00:20:32,080 Speaker 2: I'll just shout out. One of my favorite snack choices 450 00:20:32,160 --> 00:20:34,200 Speaker 2: is roasting up some chickpeas or some broad beans, or 451 00:20:34,240 --> 00:20:36,520 Speaker 2: even at a marmae beans those legumes, you're gonna get 452 00:20:36,520 --> 00:20:38,520 Speaker 2: a really good lack of dietary calcium as well if 453 00:20:38,520 --> 00:20:41,280 Speaker 2: you're not eating dairy. So really focusing on snacks but 454 00:20:41,400 --> 00:20:43,600 Speaker 2: also main meals as well, I think people forget about 455 00:20:43,640 --> 00:20:45,520 Speaker 2: snacks where you can actually get a good amount of 456 00:20:45,560 --> 00:20:46,720 Speaker 2: dietary calcium as well. 457 00:20:46,880 --> 00:20:50,359 Speaker 1: And I like those little at a marmae individuals are 458 00:20:50,400 --> 00:20:52,560 Speaker 1: one thirty gram tins you can put because a lot 459 00:20:52,600 --> 00:20:54,440 Speaker 1: of people go for like kidney beans or four bean 460 00:20:54,440 --> 00:20:56,639 Speaker 1: mix in a salad, but I love those atta mammae 461 00:20:56,720 --> 00:20:58,359 Speaker 1: ones you can now get from edgel, I think, and 462 00:20:58,400 --> 00:20:59,920 Speaker 1: then you could do that with a tahini dressing and 463 00:21:00,080 --> 00:21:03,440 Speaker 1: you get a nice high calcium salad at lunchtime. 464 00:21:03,080 --> 00:21:05,200 Speaker 2: With some dut green leafy veget very nice top. 465 00:21:05,040 --> 00:21:08,480 Speaker 1: It off and no calcium enriched TU now really an okay. 466 00:21:08,800 --> 00:21:12,240 Speaker 1: So for our weekly listener question, I like this one 467 00:21:12,280 --> 00:21:14,000 Speaker 1: because I think it will resonate with a lot of 468 00:21:14,000 --> 00:21:16,560 Speaker 1: people who have also some protein powder in the cupboard, 469 00:21:16,680 --> 00:21:19,280 Speaker 1: and one of our listeners has said, I've got some 470 00:21:19,359 --> 00:21:21,160 Speaker 1: protein powder, what am I supposed to do with it? 471 00:21:21,720 --> 00:21:25,040 Speaker 1: Which I thought was fantastic because if you're not overly familiar. 472 00:21:25,080 --> 00:21:27,760 Speaker 1: You may know that people use it and may have 473 00:21:27,840 --> 00:21:30,680 Speaker 1: it after the gym and what exactly for what it's for. 474 00:21:30,760 --> 00:21:35,080 Speaker 1: So in summary, basically, protein powder is just a concentrated 475 00:21:35,320 --> 00:21:38,080 Speaker 1: form of the protein you get in food. So if 476 00:21:38,119 --> 00:21:39,479 Speaker 1: you have a glass of milk, you get about ten 477 00:21:39,520 --> 00:21:41,000 Speaker 1: grams of protein. If you have a sort of one 478 00:21:41,040 --> 00:21:43,359 Speaker 1: hundred grams a chicken breast, you get twenty to thirty grams, 479 00:21:43,640 --> 00:21:46,239 Speaker 1: and so in you know a heap tablespoon of say 480 00:21:46,240 --> 00:21:49,480 Speaker 1: one hundred percent way protein, which is just concentrated milk protein, 481 00:21:49,760 --> 00:21:52,399 Speaker 1: you get that similar amount. So it's just a concentrated 482 00:21:52,440 --> 00:21:55,440 Speaker 1: way to get a high dose of protein. Now myself, 483 00:21:55,480 --> 00:21:59,160 Speaker 1: people use it in different ways. So I personally if 484 00:21:59,160 --> 00:22:01,119 Speaker 1: I've got some old and to bake with it, so 485 00:22:01,200 --> 00:22:03,480 Speaker 1: I bake quite frequently if I'm doing muffins for the 486 00:22:03,560 --> 00:22:05,480 Speaker 1: kids or banana bread, and I'll stick some of it 487 00:22:05,520 --> 00:22:08,120 Speaker 1: in there. But a lot of my clients will generally 488 00:22:08,240 --> 00:22:10,720 Speaker 1: use it with smoothies. So if you're making a SMOOTHI 489 00:22:10,800 --> 00:22:13,320 Speaker 1: leand that's got a plant based mealk or milk in it, yogurt, 490 00:22:13,400 --> 00:22:15,560 Speaker 1: some fruit, it still tends to be a little bit 491 00:22:15,560 --> 00:22:17,760 Speaker 1: low protein wise compared to a meal, so I may 492 00:22:17,760 --> 00:22:19,960 Speaker 1: commit at about ten fifteen, and really we want meals 493 00:22:19,960 --> 00:22:22,720 Speaker 1: to have about twenty thirty grams of protein, particularly for 494 00:22:22,800 --> 00:22:26,240 Speaker 1: women in those perimenopausal and menopausal years. So having sort 495 00:22:26,240 --> 00:22:28,560 Speaker 1: of a tablespoon and adding that twenty grams of protein 496 00:22:28,600 --> 00:22:31,160 Speaker 1: straighting can just be a really easy way to bump 497 00:22:31,240 --> 00:22:34,760 Speaker 1: up dietary protein intake. So that's basically the most common 498 00:22:34,800 --> 00:22:36,600 Speaker 1: way that I use it with my clients, or if 499 00:22:36,640 --> 00:22:39,040 Speaker 1: I do have some. I don't think it's necessary, I 500 00:22:39,040 --> 00:22:40,760 Speaker 1: don't think everyone needs it. I think it can be 501 00:22:40,800 --> 00:22:44,400 Speaker 1: a convenient product, particularly if you're a smoothie slash drink lover, 502 00:22:45,280 --> 00:22:46,920 Speaker 1: and of course for people who are going to the 503 00:22:46,960 --> 00:22:48,639 Speaker 1: gym or looking at ways to have a quick and 504 00:22:48,680 --> 00:22:51,760 Speaker 1: easy breakfast on the go or gain some lean muscle tissue, 505 00:22:51,920 --> 00:22:53,840 Speaker 1: or maybe you know that's a quick and easy meal 506 00:22:53,880 --> 00:22:55,960 Speaker 1: after the gym if you don't have time, certainly you 507 00:22:56,000 --> 00:22:58,479 Speaker 1: can use them like that as well. I'm most commonly 508 00:22:58,520 --> 00:23:01,160 Speaker 1: using with my athletes, in particular football players and young 509 00:23:01,200 --> 00:23:03,680 Speaker 1: athletes who are trying to gain tissue and grow quickly 510 00:23:03,960 --> 00:23:07,360 Speaker 1: as a convenient meal, But for the average person, there's 511 00:23:07,400 --> 00:23:09,600 Speaker 1: certainly ways of it you don't need it, but yeah, 512 00:23:09,600 --> 00:23:11,159 Speaker 1: they're the most common ways that I use it. 513 00:23:11,320 --> 00:23:12,919 Speaker 2: Yeah, I'm like, you know, I would really use it 514 00:23:12,960 --> 00:23:15,600 Speaker 2: for the majority of my clients. I'd probably say sixty 515 00:23:15,600 --> 00:23:17,960 Speaker 2: eight seventy percent of my clients whose goals are fat 516 00:23:18,000 --> 00:23:21,040 Speaker 2: lost are using a protein powder, not because they can't 517 00:23:21,080 --> 00:23:23,720 Speaker 2: eat enough of it, but because in certain recipes where 518 00:23:23,880 --> 00:23:26,239 Speaker 2: they might just want some music or some cereal or 519 00:23:26,280 --> 00:23:27,719 Speaker 2: you know, as you said, it's smoothie or a bit 520 00:23:27,760 --> 00:23:30,240 Speaker 2: of like avocado on toast, we just need to boost 521 00:23:30,240 --> 00:23:32,840 Speaker 2: the overall protein of that meal, so we'll use something 522 00:23:32,920 --> 00:23:35,359 Speaker 2: simple like a protein powder, particularly if they don't like 523 00:23:35,440 --> 00:23:37,440 Speaker 2: yogad or they're like I really just don't want to 524 00:23:37,480 --> 00:23:39,520 Speaker 2: have eggs with every single one of my meals, which 525 00:23:39,560 --> 00:23:41,520 Speaker 2: I don't blame them, So I use it to boost 526 00:23:41,600 --> 00:23:44,159 Speaker 2: the overall content of a meal. And like you, if 527 00:23:44,200 --> 00:23:47,600 Speaker 2: I've got clients whose goals are around rowing, getting stronger, 528 00:23:47,640 --> 00:23:50,160 Speaker 2: gaining some lean muscle mass, and say, for example, they 529 00:23:50,160 --> 00:23:52,600 Speaker 2: finish the gym, then they've got an hour commute to work, 530 00:23:52,640 --> 00:23:54,920 Speaker 2: but then their breakfast isn't or they've already had breakfast 531 00:23:55,080 --> 00:23:57,440 Speaker 2: and lunch isn't for three hours, I will get them 532 00:23:57,440 --> 00:23:59,560 Speaker 2: to have something simple like a protein shake and a 533 00:23:59,560 --> 00:24:01,760 Speaker 2: banana or something to tie them over. It gives them 534 00:24:01,760 --> 00:24:05,439 Speaker 2: that refueling capability after their workout, but then they've got 535 00:24:05,520 --> 00:24:08,000 Speaker 2: multiple ourls until they're having their next meal. So we 536 00:24:08,080 --> 00:24:09,840 Speaker 2: can use it more as a snack, but I don't 537 00:24:09,920 --> 00:24:13,600 Speaker 2: tend to unless they really do have goals around strength 538 00:24:13,640 --> 00:24:16,879 Speaker 2: and muscle gain. So yeah, I think you pretty much 539 00:24:16,920 --> 00:24:18,560 Speaker 2: hit the nail on the head. It's a pretty simple question. 540 00:24:18,600 --> 00:24:20,639 Speaker 2: You don't need it. You could definitely use it in 541 00:24:20,720 --> 00:24:22,440 Speaker 2: multiple ways. You can bake with it, you can add 542 00:24:22,480 --> 00:24:24,800 Speaker 2: it two recipes or as part of a meal, or 543 00:24:24,800 --> 00:24:26,919 Speaker 2: you can have it as a snack itself. I wouldn't 544 00:24:26,920 --> 00:24:28,960 Speaker 2: say that protein powder is a meal. It's definitely just 545 00:24:29,040 --> 00:24:31,320 Speaker 2: a snack or to tie you over and tool your 546 00:24:31,400 --> 00:24:34,359 Speaker 2: next meal. We can absolutely eat enough protein within our diet. 547 00:24:34,359 --> 00:24:36,320 Speaker 2: We don't need a protein powder, but it can be 548 00:24:36,359 --> 00:24:38,679 Speaker 2: a very convenient way, particularly if you are traveling and 549 00:24:38,720 --> 00:24:40,920 Speaker 2: you don't want to take like a double protein yoga 550 00:24:40,960 --> 00:24:43,480 Speaker 2: with you will take your chicken, broccoli, whatever with you 551 00:24:43,680 --> 00:24:45,680 Speaker 2: on a plane. You can just take a protein powder 552 00:24:45,680 --> 00:24:47,440 Speaker 2: and a nut bar and maybe a piece of food 553 00:24:47,560 --> 00:24:49,120 Speaker 2: or something. You can kind of get in a good 554 00:24:49,160 --> 00:24:51,520 Speaker 2: balance of some macro and micro nutrients there. 555 00:24:51,600 --> 00:24:53,240 Speaker 1: Yeah, we don't have so many people walk around with 556 00:24:53,280 --> 00:24:55,720 Speaker 1: their chicken and broccoli. I've noticed it the airport lately, 557 00:24:55,760 --> 00:24:57,680 Speaker 1: put each to their own. When you said that about 558 00:24:57,680 --> 00:24:59,359 Speaker 1: adding it, yeah, because if you go to say a 559 00:24:59,400 --> 00:25:02,040 Speaker 1: hotel bread first, and it's hard to get protein rich options, 560 00:25:02,320 --> 00:25:04,280 Speaker 1: you could like add a little bit into the yoga 561 00:25:04,359 --> 00:25:06,119 Speaker 1: that they're serving and stuff like that, just to make 562 00:25:06,119 --> 00:25:07,800 Speaker 1: sure you've got that nutrient. So it can be really 563 00:25:07,840 --> 00:25:11,359 Speaker 1: quite a strategic product to take when traveling actually, just 564 00:25:11,400 --> 00:25:13,160 Speaker 1: to get that protein. I've got a couple of clients 565 00:25:13,240 --> 00:25:15,600 Speaker 1: doing some hikes at the moment and they're certainly using 566 00:25:15,600 --> 00:25:17,359 Speaker 1: that to add to their milk and long life milk 567 00:25:17,400 --> 00:25:19,800 Speaker 1: in the morning so they can get that protein through 568 00:25:19,800 --> 00:25:21,600 Speaker 1: their oats. So that's another good way to use it, 569 00:25:21,800 --> 00:25:23,439 Speaker 1: all right, Leanne, Well, that brings us to the end 570 00:25:23,480 --> 00:25:25,720 Speaker 1: of the Nutrition Couch for another week. If you haven't 571 00:25:25,720 --> 00:25:28,040 Speaker 1: done so already, please subscribe and continue to tell all 572 00:25:28,119 --> 00:25:30,440 Speaker 1: your friends about us. 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